#285 - AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more

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In this “Ask Me Anything” (AMA) episode, Peter delves into the crucial topic of exercise, starting with the importance of having a goal in training, including how and why Peter uses the goal of training for the “Centenarian Decathlon” when structuring his training plans. Peter elaborates on how to identify deficient areas within the four pillars of exercise and guides listeners on incorporating periodization training for optimal improvement and training variety. The episode explores diverse case studies, offering insights into tailored workouts for individuals of various training backgrounds, from seasoned enthusiasts to complete beginners. Additionally, Peter tackles the universal issue of emotional stress and its impact on training, as well as how exercise can help manage stress and how to determine when training should be adjusted during a high-stress period.

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We discuss:

• Overview of exercise topics [2:15];
• Importance of training with a goal in mind, the Centenarian Decathlon, and the natural decline of fitness with age [4:00];
• The four pillars of exercise [12:15];
• Measuring peak aerobic output with VO2max, and the importance of VO2max as a predictor of longevity [16:45];
• Measuring aerobic efficiency with zone 2 [25:45];
• Measuring and tracking muscle mass and strength [27:30];
• Case study of a fit person with a neglected pillar: why adding more training volume may not the best strategy [30:30];
• Periodization training: what it is and why it is beneficial [36:15];
• Periodization case study: high cardio fitness, lacking muscle and strength [40:00];
• Periodization case study: adequate muscle, low cardio fitness [44:45];
• Case study: significant improvement needed across all exercise pillars [48:45];
• Best ways to do zone 2 exercise and how to use relative perceived exertion (RPE) to find your zone 2 level [56:30];
• How the body responds to physical and emotional stress, its impact on training, and the consequences of chronic stress [1:01:00];
• The difference between “good” stress and “bad” or chronic stress [1:10:30];
• The complex relationship between exercise and stress, and the importance of adjusting exercise goals during high-stress periods [1:13:30];
• Clues that stress may be impacting your training [1:19:15];
• The use of wearables and devices for tracking trends and making decisions related to training [1:21:00];
• Parting thoughts regarding the importance of exercise for longevity and stress management [1:32:00]; and
• More.

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